10.5 Monday | Gym

 

Another heavy Lower Body Glute Building Day!

Warm Up

INCLINE WALKING

5 Minutes

I like to perform cardio for 5 minutes to get really warm

leg swings

30 seconds each side

Big loose swings

ADDUCTOR LUNGE

30 seconds each leg

Switch legs

SEATED HIP OPENERS

30 seconds

These feel amazing

 

Set 1 — 3X

Note- DO NOT SKIP YOUR WARM UP SETS BEFORE STARTING YOUR FIRST HEAVY ROUND. Rest 90 seconds between rounds. Option to perform this on a Glute machine or Smith Machine. Be sure to perform warm up sets before beginning your working set

EQUIPMENT
BARBELL
BENCH/BOX

EXERCISES
8-12 reps HIP THRUST
90 seconds Rest

HIP THRUST

8-12 reps Heavy load

Option to use a mini band to help glute recruitment

 

Set 2 — 3X

Note- Perform one exercise for slow controlled reps. Rest 90 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
8-10 reps KICKSTAND RDL left side
8-10 reps KICKSTAND RDL right side
90 seconds Rest

KICKSTAND RDL

8-10 reps Heavy load

I also like to hold a single DB here and stabilize with the free hand. Opposite hand opposite leg

 

Set 3 — 3X

Note- Slow controlled reps. Rest 90 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
10 reps SUPPORTED STEP UP Right leg
10 reps SUPPORTED STEP UP Left Leg
90 seconds

SUPPORTED STEP UP

10 reps Left leg Heavy
10 reps Right leg Heavy

Take a slight hinge at your hips allowing that knee to go over the toe. Slowly lower

 

Superset 4 — 3X

Note- Perform movements back to back. Both movements should be taken to failure with a quick 30 seconds rest between rounds.

EQUIPMENT
MAT
MINIBAND
CABLE MACHINE

EXERCISES
12 reps GLUTE MEDIUS KICKBACK right leg
12 reps GLUTE MEDIUS KICKBACK left leg
12-15 reps ELEVATED CLAM right leg
12-15 reps ELEVATED CLAM left leg
30 seconds

GLUTE MEDIUS KICKABCK

12 reps Moderate load

Keep hips square and kicking foot slightly turned out

ELEVATED CLAM

12-15 reps each leg

Option to elevate that top foot with that knee to increase glute recruitment

 

Cooldown

STAR STRETCH

30 seconds

down dog

30 seconds

pigeon

60 seconds

Switch legs halfway

SUPINE SPINAL TWIST

60 seconds

Switch legs halfway

 
Lower Body, Glute & Hamstring, StrengthAngela Fales